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Patricia Bannan

  • About
    • Meet Patricia
    • My Nutrition Philosophy
    • Professional Bio
  • My Book
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How to Relieve Stress in 5 Minutes or Less | Patricia Bannan, MS, RDN

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How to Relieve Stress in 5 Minutes or Less
June 3, 2025

How to Relieve Stress in 5 Minutes or Less

Here are seven simple ways to help relieve stress quickly — even on your busiest days …
Improve Your Mental Fitness: Daily Practices for Busy Professional Women
May 6, 2025

Improve Your Mental Fitness: Daily Practices for Busy Professional Women

When you're constantly leading, juggling, and showing up for others, your own mental fitne…
How to Navigate Life Transitions with Powerful Wellness Habits
April 1, 2025

How to Navigate Life Transitions with Powerful Wellness Habits

During the biggest life transitions, our wellness routines are often the first thing to fa…
Natural Energy Boosters for Instant and Lasting Energy
March 4, 2025

Natural Energy Boosters for Instant and Lasting Energy

Discover caffeine-free ways to boost your energy quickly and build sustainable vitality …
7 Heart-Healthy Foods to Support Your Heart in Minutes a Day
February 4, 2025

7 Heart-Healthy Foods to Support Your Heart in Minutes a Day

February is American Heart Month, the perfect time to focus on simple, delicious ways to c…
The Power of Micro-Breaks for Well-Being and Work Performance
January 7, 2025

The Power of Micro-Breaks for Well-Being and Work Performance

Discover how micro-breaks can transform your workday, boost productivity, and improve your…
6 Key Pillars of Health and Wellness
December 3, 2024

6 Key Pillars of Health and Wellness

Feeling burnt out and struggling to stay on a path of healthy living? Learn how to strengt…
Are Frozen Raspberries as Good as Fresh Raspberries?
November 5, 2024

Are Frozen Raspberries as Good as Fresh Raspberries?

As a registered dietitian, I often get asked: Are fresh foods always better than frozen?…
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Wellness Intelligence
Eat Right When Money's Tight

From Burnout
To Balance

Eat Right When Money's Tight

60+ healing recipes & simple strategies to boost mood, immunity, focus & sleep

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Eat Right When Money's Tight

From Burnout
To Balance

Eat Right When Money's Tight

60+ healing recipes & simple strategies to boost mood, immunity, focus & sleep

Shopping BagOrder Now

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Let’s be real. ✨ That morning routine on TikTo Let’s be real. ✨ That morning routine on TikTok might look amazing, but it wasn’t built for your life.⁠ ⁠ If you want to make healthy changes that actually stick, the key is doing it in a way that fits your reality. ⁠ ⁠ In my nutrition & health coaching, I guide career-driven women to build habits with SPARK: Simple, Positive, Actionable, Realistic, and Kind. When your habits spark joy instead of stress, they actually last. 💛⁠ ⁠ If you want to learn more, let’s chat. You can book a free call through the link in my bio. Psst… my approach has a name. I call it Wellness Intelligence™.⁠ ⁠ xx, Patricia⁠ ⁠ #wellnessintelligence #selfcare #habitbuilding #womenswellness
🍕 Sometimes you just need a stress-free pizza n 🍕 Sometimes you just need a stress-free pizza night. No guilt. No dishes piled high. No “what’s for dinner?” brain drain after a long day.⁠ ⁠ Happy to share my top frozen pizza pick alongside my fellow dietitian experts in this great article written by @tobyamidor for @mensfitnessmag and @yahoolife.⁠ ⁠ Frozen pizza may not sound like a healthy choice… but with all the innovation in the frozen aisle, you can enjoy the ease of pizza night and still make better-for-you choices. ⁠ ⁠ Pair it with a side salad, extra veggies, or a little added protein, and you’ve got yourself a balanced, satisfying meal in minutes.⁠ ⁠ Swipe to see 8 dietitian-approved options ➡️⁠ ⁠ Link to full article in bio 💛⁠ ⁠ xx, Patricia⁠ ⁠ #wellnessintelligence #womenswellness #stressfree
Simple Skillet Salmon Burgers... your weeknight (a Simple Skillet Salmon Burgers... your weeknight (and lunchbox!) stress-free hero. 🍔✨  Make a double batch, enjoy them fresh for dinner, then pack leftovers into a lunchbox the next day or freeze for an easy grab-and-go meal later. Cook once… eat twice (or three times!). 🙌 Bonus: Salmon is rich in omega-3s, which can help reduce inflammation and buffer the negative effects of stress on your body. 💛 Swipe ➡️ to see how these can be piled high for a classic burger or packed into a colorful bento box with fruit and veggies for back-to-school. Full recipe in bio. xx, Patricia 💛 #wellnessintelligence #stressfree #womenswellness
Burnout doesn’t always scream.⁠ ⁠ Sometimes Burnout doesn’t always scream.⁠ ⁠ Sometimes it quietly drains your energy, your joy, your spark.⁠ I know what it’s like to ignore the early signs—until you’re running on empty.⁠ ⁠ If you’re feeling disconnected from your work, your people, or even yourself…⁠ This is your gentle nudge to pause.⁠ ⁠ 💛 You don’t have to earn rest.⁠ 💛 You don’t have to do it all.⁠ 💛 You can feel like yourself again.⁠ ⁠ My book From Burnout to Balance is filled with practical tools, healing recipes, and honest reflections to help you reset—on your own terms.⁠ ⁠ ✨ Ready to feel better?⁠ Tap the link in bio to grab the book or book a free discovery call for hands-on support.⁠ ⁠ xx, Patricia⁠ ⁠ #wellnessintelligence #womenswellness #fromburnouttobalance⁠
Some of the habits we’ve been told are “health Some of the habits we’ve been told are “healthy” are actually keeping us stuck—especially for women trying to do it all. ⁠ ⁠ As a registered dietitian and wellness coach who works with high-achieving women, I’ve seen it (and lived it) firsthand. ⁠ ⁠ Here are 5 things I see all the time—and have experienced myself:⁠ ⁠ 1️⃣ Burnout isn’t a badge of honor. It’s your body asking you to slow down.⁠ 2️⃣ Being busy doesn’t mean you’re thriving. Sometimes it’s how we avoid what really needs attention.⁠ 3️⃣ No supplement can fix a draining lifestyle. Start with sleep, stress reduction, and nutrition.⁠ 4️⃣ Obsessing over “clean eating” might be the messiest part of your wellness routine. Progress > perfection.⁠ 5️⃣ You don’t need another restrictive plan. You need a routine that feels good and fits your real life.⁠ ⁠ If any of this hits home, I see you—and you’re not alone. 🥰⁠ ⁠ Want support building habits that actually stick? Let’s chat. Link in bio to book a free call.⁠ ⤴️⁠ ⁠ xx, Patricia 💛⁠ ⁠ #wellnessintelligence #womenswellness #wellnessthatworks⁠
Struggling to hit your protein goal?⁠ ⁠ Here a Struggling to hit your protein goal?⁠ ⁠ Here are 5 underrated protein hacks that make it easier—without eating grilled chicken 4x a day or chugging chalky shakes. 💪⁠ ⁠ Sometimes it’s all about simple, smart swaps that actually fit your life:⁠ ⁠ 1️⃣ Swap regular pasta for chickpea or lentil pasta⁠ 2️⃣ Snack on roasted edamame⁠ 3️⃣ Add peas as a side dish (1 cup = 8g protein!)⁠ 4️⃣ Choose bread with at least 5g protein per slice⁠ 5️⃣ Keep canned tuna or salmon on hand for quick meals⁠ ⁠ Which one are you adding to your weekly routine? Drop it in the comments below!⁠ ⁠ xx, Patricia 💛⁠ ⁠ #wellnessintelligence #highprotein #proteintips⁠
Feeling overwhelmed? This one’s for you. 💛 H Feeling overwhelmed? This one’s for you. 💛 Here’s your 5-minute stress reset in a glass—a creamy, gut-friendly smoothie packed with natural probiotics, fiber, and tropical flavor to help calm your system and lift your mood. 🥝🥭✨ Mango Kiwi Kefir Lime Smoothie Serves 2 Ingredients: • 1 cup plain lowfat kefir • 1½ cups fresh ripe mango, chopped (about 2 small mangos) • 2 celery stalks, chopped • 2 Tbsp freshly squeezed lime juice (about 1 lime) • ½ cup ice (add more to thicken as needed) • 2 kiwis, peeled Directions: ➤ Add all ingredients except kiwi to a blender and blend on high until smooth and creamy. ➤ Add kiwi and blend on low to keep the seeds intact. ➤ Pour into 2 glasses and enjoy immediately—bonus points for a fun garnish. 😊 Let me know if you try it—and tag a friend who could use a quick stress reset today. 🌿 xx, Patricia #wellnessintelligence #stressrelief #womenswellness
Feeling bloated, crampy, or just off? 🍵⁠ ⁠ Feeling bloated, crampy, or just off? 🍵⁠ ⁠ These 5 stress-relieving teas can help calm your gut—and your mind.⁠ ⁠ Each one supports digestion and gives your nervous system a chance to reset (because stress and bloating often go hand-in-hand 💛).⁠ ⁠ Here’s how they work:⁠ ⁠ 1️⃣ Peppermint Tea – eases gas and bloating⁠ 2️⃣ Ginger Tea – calms nausea and supports digestion⁠ 3️⃣ Chamomile Tea – soothes gut inflammation + relaxes the body⁠ 4️⃣ Fennel Tea – reduces bloating and cramping⁠ 5️⃣ Dandelion Tea – gently supports liver detox and digestion⁠ ⁠ ✨ Try one after a heavy meal, during a stressful day, or as part of your wind-down routine.⁠ ⁠ Save this post for the next time your gut needs a little love.⁠ ⁠ xx, Patricia 💛⁠ ⁠ #wellnessintelligence #digestiontips #stressrelief
Hey friend — ever feel like wellness has to be a Hey friend — ever feel like wellness has to be all or nothing?⁠ Like you need a 30-day challenge or total reset to feel “on track”? 🤯⁠ ⁠ The truth? Real wellness is built in the 5-minute decisions you make when no one’s watching.⁠ ⁠ Not the perfect meal or the intense workout.⁠ ⁠ But things like:⁠ 💛 Taking a deep breath before a stressful meeting⁠ 💛 Doing a quick stretch between Zoom calls⁠ 💛 Grabbing a glass of water instead of pushing through⁠ ⁠ Those small, behind-the-scenes choices really do add up.⁠ ⁠ As a dietitian and mom, I’ve learned it’s not about doing it all—it’s about doing what matters, consistently and in a way that feels good.⁠ ⁠ What’s one little thing that’s helping you feel more like yourself lately?⁠ ⁠ xx,⁠ Patricia 🌿⁠ ⁠ #wellnessintelligence #habitbuilding #womenswellness
Patricia Bannan

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